I like the recumbent bike for my cardio, and here’s how I do it: 1. I start my workout with 2 to 3 minutes of low-intensity warm-up on the lowest resistance. 2. I then bump the resistance up several notches to give me something to pedal against but not so much that my quads get fried in just one bout, and I pedal as fast as possible for 30 to 45 seconds. 3. I then reduce the resistance to its slowest setting and pedal at a moderate pace for 45 to 60 seconds. If you’re new to HIIT, you may need to extend this rest period to 90 to 120 seconds. 4. I then repeat this cycle of all-out and recovery
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